The 9 low-calorie items on the McDonald’s menu that are perfect if you’re on a diet – and it’s not just salads

IT'S easy to be sucked in by the juicy burgers and decadent desserts at McDonald's.

With patties dripping in cheese, moreish salty fries and ice cream sundaes smothered in chocolate sauce, it's no wonder the Golden Arches come calling.

And every now at then, that is more than OK.

Treating yourself to foods you enjoy is part of a happy and healthy life.

But to avoid long-term health complications - from obesity to heart disease - it's important not to overdo it.

Thankfully, not everything on the McDonald's menu is a heart attack waiting to happen.

While you still shouldn't be eating fast food every day, there are numerous options which won't put you at increased risk of an early death.

Registered dietitian Priya Tew said: "If you don't eat McDonald's often and just fancy something, then go with your gut and choose the item you really want.

"Yes, it isn't the best nutritional choice to be eating daily, but for that 'now and again' meal, it's better to choose what you desire and really savour it than to eat something you don't want just because you're trying to eat well.

"So often we can feel 'food guilt' over the choices we make and that can affect our relationship with food.

"So I'd encourage you to enjoy your McDonald's, side step the guilt, and then eat a nutritious balanced diet the rest of the time.

"However, of course sometimes you need something to eat on the go.

"There are some items that are potentially better choices due to their nutritional profile, and these are the ones that stand out to me."

1. The Spicy Veggie One

• Calories: 365
• Fat: 8.8g (saturated 1.3g)
• Protein: 8.7g
• Carbohydrates: 59g
• Sugar: 8.6g
• Salt: 1.2g
• Fibre: 7.1g
• Fruit/vegetables: Tomato, lettuce, red onion

The Spicy Veggie One is a vegetarian wrap containing yellow split pea, tomato and pesto dippers, relish, lettuce, red onion and fresh tomato.

At 365 calories, it is a healthier choice than many of the other wraps on offer - including the Thai Sweet Chilli Chicken One - Crispy (469), the BBQ & Bacon Chicken One - Crispy (493), and the Caesar & Bacon Chicken One - Crispy (532).

It also contains significantly less fat (8.8g) compared to the options above - 18g, 20g, and 25g respectively - as well as the Mozzarella Dippers, which contain 13g.

"This is low in saturated fat and has some vegetable content, making it a good option," Priya said.

2. Grilled Chicken Salad

• Calories: 139
• Fat: 1.4g (saturated 0.3g)
• Protein: 25g
• Carbohydrates: 5g
• Sugar: 3.8g
• Salt: 0.7g
• Fibre: 2.1g
• Fruit/vegetables: Lettuce, tomato, cucumber, red onion

Perhaps unsurprisingly, the Grilled Chicken Salad is another of Priya's top picks.

The 139-calorie dish contains just lettuce, tomato, cucumber, red onion, balsamic dressing, and, of course, chicken.

Thankfully though, she suggests ordering this alongside something more substantial.

"I'd see this as a side dish or to be paired with some carbohydrates as there aren't any in this," the dietitian, from Southampton, said.

"The fact the chicken is grilled makes this a great option."

3. McPlant

• Calories: 429
• Fat: 20g (saturated 6.6g)
• Protein: 19g
• Carbohydrates: 40g
• Sugar: 10g
• Salt: 2.2g
• Fibre: 4.6g
• Fruit/vegetables: Lettuce, tomato, pickles, onion

Vegans and vegetarians, listen up.

The McPlant - a fully vegan burger made with a pea protein patty - should be your diet-friendly go-to, according to Priya.

"While it still has a sizeable 2.2g of salt, this is lower than some of the other burgers on the menu," she said.

For reference, the Big Tasty with Bacon has 3.7g, the Bacon Double Cheeseburger has 3g, and the Quarter Pounder with Cheese has 2.7g.

4. Mayo Chicken

• Calories: 285
• Fat: 9.1g (saturated 1.1g)
• Protein: 12g
• Carbohydrates: 38g
• Sugar: 4.4g
• Salt: 1g
• Fibre: 2.6g
• Fruit/vegetables: Lettuce

For chicken lovers, your best bet is the Mayo Chicken.

It's a pretty low-calorie option at 285, plus it has significantly less fat, salt and sugar than the McChicken Sandwich (15g, 1.3g, 6.3g) and the Bacon Mayo Chicken (12g, 1.4g, 4.6g).

"Pair it with a salad for vegetables," Priya said.

5. Vegetable Deluxe

• Calories: 361
• Fat: 12g (saturated 1.2g)
• Protein: 8.8g
• Carbohydrates: 51g
• Sugar: 7.3g
• Salt: 1.3g
• Fibre: 4.9g
• Fruit/vegetables: Lettuce

Even if you're not vegetarian, Priya recommends giving the Vegetable Deluxe a go.

It contains the same goujons as the Spicy Veggie One, but this time in a bun - great if you're desperately craving a burger that won't bust your waistline.

"This is lower in salt and saturated fat than some of the meat burgers," the dietitian said.

The Quarter Pounder with Cheese, for example, contains 2.7g of salt and 12g of saturated fat.

Meanwhile the Big Mac contains 2.2g of salt and 8.8g of saturated fat.

6. Hamburger

• Calories: 251
• Fat: 8.3g (saturated 3.3g)
• Protein: 13g
• Carbohydrates: 30g
• Sugar: 6.3g
• Salt: 1.2g
• Fibre: 2.5g
• Fruit/vegetables: Lettuce, pickle, onion

Sometimes, it's best to go back to basics.

And you can't go wrong with a simple Hamburger from McDonald's.

Without the cheese and tomato, it might feel a little plain, but it's a healthier option that costs just over £1.

"It's smaller in portion size, lower in salt, fat and sugar," Priya said.

"But, it may not feel like you've hit the spot."

If that's the case, why not try adding a side salad or portion of fruit?

7. Cheeseburger

• Calories: 298
• Fat: 12g (saturated 5.5g)
• Protein: 16g
• Carbohydrates: 31g
• Sugar: 7g
• Salt: 1.7g
• Fibre: 2.5g
• Fruit/vegetables: Lettuce, pickle, onion

If the plain old Hamburger feels a little to dull, you could upgrade it to the Cheeseburger.

It will only increase the calories from 251 to 298, and add a little extra protein, fat, carbohydrates, sugar and salt.

Again, if it doesn't quite feel like enough, order the Grilled Chicken Salad to go with it, Priya said.

8. Porridge

• Calories: 154
• Fat: 3g (saturated 1.3g)
• Protein: 7.8g
• Carbohydrates: 23g
• Sugar: 6.4g
• Salt: 0.2g
• Fibre: 1.9g
• Vegetables: None

The McDonald's breakfast menu is full of mouth-watering delights.

But these tend to be incredibly high in fat and salt, both of which can increase your risk of obesity, high blood pressure, heart attacks and stroke.

A healthier alternative? Plain Porridge, made with jumbo oats and semi-skimmed milk, Priya said.

"This is a great breakfast packed with wholegrains," she added.

It's also low in calories, fat, sugar and salt, while providing a protein, carb and fibre boost.

And it's a much lighter option than items like the Double Sausage & Egg McMuffin, which contains 551 calories, 32g of fat (12g of which is saturated), and 2.5g of salt.

Priya suggested pairing the Porridge with a Pineapple Stick for a burst of fruity goodness.

9. Pineapple Stick

• Calories: 37
• Fat: 0.2g (saturated 0g)
• Protein: 0.3g
• Carbohydrates: 8.1g
• Sugar: 8.1g
• Salt: 0g
• Fibre: 1g
• Fruit/vegetables: None

Let's face it - most people aren't going to McDonald's for fruit.

But it could make a fresh follow-up to a burger or wrap, or something to go alongside your Porridge - and it'll count towards your five-a-day.

While it's not exactly indulgent, it will give you a rush of sugar and satisfy your sweet craving.

And it's a hell of a lot less calorific than the Oreo McFlurry (258) and Chocolate Milkshake (364).